A. 28 minute AMRAP of Pull-Ups, Medicine Ball Throw Sit-Ups, Dumbbell Thrusters, and Rowing

30 Pull-Up
30 Medicine Ball Throw Sit-Up
30 Dumbbell Thruster
Row

A. Rope Climbs

15 min skill practice:
-> practice footwork
+standing up
-> jump to the rope and tuck up
+ footwork
+pull yourself up
-> ropeclimb

10 min EMOM:
1-3 rope climbs (or prone rope climbs x2)
15-20 V-ups /Tuck ups

Gymnastics Pump:
3 Sets of:
5-15 Dimond Push ups (scale to box)
30 sec rest
12-20 Banded Pull ups (scale to ring rows)
30 sec rest

A. 12 minute AMRAP of Rowing and Wall Ball Shots

Row
30 Wall Ball Shots

B. 12 minute AMRAP of Wall Walks, Dual Dumbbell Power Cleans, and Burpee over Dumbbells

3 Wall Walk
6 Dual Dumbbell Power Clean
9 Burpee over Dumbbell

Rest 4 min before after the first WOD